Conditioning:
Warm up as needed, then:
1) Complete the following, until you have biked/AirDyne a total of 500 calories:
-60 seconds all out
-60 seconds easy pace
-45 seconds all out
-45 seconds easy pace
-30 seconds all out
-30 seconds easy pace

3. snatch pulls standing on 2" box: work up to 90%x3x2, 95x3 but on last rep take down in 10 seconds.

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
5 rounds:
Sprint 800m
3 minutes rest
*Start the first 800 at about 75% and increase the intensity each round.

Strength:
1) Back squat - 70%x3 reps, 80%x3 reps, 90%x 3+ reps.

Work Capacity:
1) EMOM, perform:
5x overhead squat (135#/95#)
5x push ups
Remainder of the minute is spent performing as many double unders are possible. Continue until you have completed a total of 200x double unders.